30-26-20-14-8 Double Under Attempts
50-40-30-20-10 Step Downs
120-100-80-60-40 Single Unders
WOD GUIDANCE & GOALS
Get ready for your buns to be sore…it’s pistol (single leg squat) time! Spend no more than 4 minutes on the first set of jump roping before moving to your pistols or air squats. Pistols are alternating legs and can be done to a ball, holding a post, or with your heel on a plate. The next alternative is doing step down from a 20″ box (do 5 at a time on one leg then switch legs) controlling the descent and focusing on the standing leg doing all the work. If single leg work bothers your knees, hips, ankles, etc., do air squats. Target 16 minutes.